How To Increase Speed

Speed is a key factor in many sports, such as all types of martial arts, soccer, American football, sprinting etc. Therefore careful consideration needs to be taken in order to improve this attribute. Speed occurs when your muscle is RELAXED. 

A contracted muscle is slow, as an example try to tense you triceps as you throw a punch. Your punch should be painfully slow in a contracted state.

Now throw a punch with your triceps RELAXED, it should be a lot faster than before. The same principles apply to any movement that requires speed. An example of this would be, if a sprinter wanted to run faster he'd have to maintain muscle relaxation while increasing force output through training.

Train speed sufficiently and hopefully you won't turn into a sorry ass excuse who gets beaten in a 40 yard dash by a 5yr old kid.

My Views On Confidence

All the top celebrities, athletes, businessmen have it, so do all the guys with the chicks, hell anyone who eventually gets to the top of anything is guaranteed to have it. Yep it's CONFIDENCE. I'd say confidence is:

The ability to relax and be yourself no matter what the situation.


Let me give you an example that most guys can relate to. Imagine you approached a girl, a smoking hot girl, most guys would have an anxiety attack, get nervous and f*** up. A person with confidence would remain relaxed, and be able to convey his full personality. It's a no brainer to who has a better chance at winning over the chick.

Bad examples aside:

If you want to be appear confident focus on relaxation.


Brad Pitt for example, shines confidence, no matter what photograph you see him in he always looks cool and confident. This is because he is relaxed in his body language and mind.

Confident people are generally unaffected by other peoples vibes, or frames of thought. They do not "hide" what they believe when under pressure. One such pressure could be peer pressure/social pressure. They don't follow trends they set them.

The Usual Cycle:

Timid person ----> Experiences Success ----> Becomes Confident ----> Confidence brings more success in all aspects of life.

However for this to happen, you must experience success, sometimes many successes in a row or a big success. Ever watch a talent show? Ever see how timid the contestants are on there first audition? Do you notice the difference? The winner of the show has gone through a total change of personality whether they know it or not. They developed confidence.


Do you wanna become confident? don't wait for success, start the change now!!

Put yourself in situations, which would need a a more confident version of yourself!!


Scared of giving a presentation, force yourself to do one in front of a group, I had to give a presentation to 300 people before i could completely relax and be myself in the situation.

It's a skill, you want it, go develop it.

How To Get Strong Quick!!

This isn't a guide on how to gain mass, this is a guide on how to become STRONG. To be more specific, I'm talking about increasing your maximal strength.

Maximal Strength on a Lift = The maximum weight you can lift for one Repetition.

Choose a compound lift you want to be OWN in the gym. Some examples of compound exercises are:

Deadlift
Squat
Power Clean
Front Squat
Bench press

Choose one lift  such as the deadlift and stick to that lift, you can always go to other compound lifts after your satisfied with the poundage your hoisting in the deadlift.

The secret of gaining strength, is low volume and high frequency. Low volume meaning, low number of sets and reps with heavy weights. High frequency meaning doing the exercise many times a week.

Start with 5 sets and 5 reps if your a beginner. Do the chosen exercise once a week until you start to plateau.

This is to build up you initial strength and capacity.

After couple of weeks add another day of deadlifting in.  So you would be deadlift twice a week. To prevent yourself from overworking you should reduce the reps performed to 3 reps instead of 5.

Do the same as before and change the reps and sets to 3x3 once gains are not consistent.

Don't perform to failure. This is to gain STRENGTH not mass. always chose a weight that leaves a rep or two in the bank.
Failure is only allowed on the last set.

so to summarise so far:

5x5 performed on ONE day: for the initial first few weeks
3x5 performed on TWO days: After you notice non consistent gains on 5x5
3x3 performed on THREE days: After you notice non consistent gains on 3x5

After a while, when gains really start to slow down, go back to 5x5 and start the cycle again.

In two years this program can get you deadlifting 400lb. This requires consistent effort from you and sound judgement as well. Make sure technique is perfect before you start adding weight. If possible ask the STRONG people at your gym.

My New Years Resolution

To gain mass on my back and chest so they are proportional to the rest of my body. As i've started front squatting and Olympic lifting recently, my legs have become the main strength of my body, leading my focus to my upper body.
My next resolution is to be able to do 40- one arm push ups on each side by February. This is due to watching freddie i.e. freddiesmodernkungfu on youtube, accomplish this. I view this as a challenge for myself to overcome.
When i reach 40 on each side i shall focus on the speed of completion. I shall time myself. The faster i can complete it, the more power i can produce. Should dramatically increase my punching power.
I made sure tell everyone at university about my goals, so there's pressure on me to complete em.
Nothing better then a deadline, to help people achieve there goals, and surpass them.
I deemed a suitable punishment, if i do not complete them lol.

My Stats

Well here are my current stats:

Height: 5ft 5
Weight: 135lb

Gym Time: 4 years

Dumbell Bench press: 32 kg Dumbells
Deadlift: 400lb
Front Squat: 250lb <--- is being worked on part, of olympic lifting routine.
Dumbell rows: 110lb (3 reps)

Started Olympic weight lifting recently.

Bodyweight Exercise Acomplishments:

One arm Push ups on each side : 15 reps (inside 2 minutes)
One arm Chin ups  on each side: 1 rep
Pistols on each side: 8 reps
Handstand push ups: 20 reps
Weighted chin ups: 30 kg added

Martial Arts Background:

Muay Thai: 6 interclub matches 6 wins 6 knockouts
Tang soo do : Green Belt

My First Post

Well I decided to sign up after viewing Hahn Champion video on you tube. I decided to keep a log of workouts here, my thoughts, ideas and current accomplishments. It's really going to be a mix of everything I do. I hope to meet talented, fun individuals here, which can help me reach as close as possible to my goal. To perfection.